Workout of the Day

Fitness

21-15-9 rep rounds for time of:
Deadlift (275/185lbs)
Box Jumps (30/24”)

 

Competition

A. Barbell WOD

B. In teams of 2, complete, for time:
50 Muscle-Ups
100 Strict Handstand Pushups
200 cal Assault Bike
*Every 2 minutes, perform 5 Burpees. 

 

Barbell WOD

A. 15-20 minutes of Snatch
10-12 sets of: 1 Hang Snatch (above the knee)

B. 20 minutes of Cleans
8-10 sets of: 1 Hang Clean (below the knee) + 1 Jerk

C. 20 minutes of Squats
Working to Max Front Squat
And/Or
Heavy Triple
1 x 3 @ 55%
1 x 3 @ 75%
1 x 3 @ 90%+

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